22 Sept 2014

Warm Up:
T & b walking lunges
1 length broad jumps
1 length crab walk

1 x 10:
Good mornings (no load; cross hands on chest)
Jumping squats
Wall slides
Tea Cups

3 x 2 with bar PULL/MUSCLE/DYNAMIC combo (cleans)

15 MIN EMOM
3 Power Cleans (70%)

WOD:
8 MIN AMRAP
3 burpee pull ups
6 Pistols
3 TTB

Rx2:
burpee jumping pull up off as low a box as possible or mat
assisted pistols
any version of knees up/to arms/to chest

RUN: 4 x 800 m (2:30 rest btwn rounds)